My take on bodyweight training (with minimal equipment). Primary focus would be strength and mass. It should be noted that it's meant to be the primary training program, not occasional or supplementive to weight training.

Upper body day:

Chest dip (between chairs)Inverted row (bar or suspension straps)Decline push-up (they're already quite tough after doing chest dip, but i was thinking using a band or trying assisted 1-arm push-ups as a progression > you thoughts on that?)Pull upPike pressRear delt row (bar or suspension straps)Lateral deltoid raise (using a band or some bucket of water or something similar, since not a lot of weight is required)Tricep extension (with suspension straps) > is this one good enough or would close grip push-ups or tricep dips be a better idea?Bicep curls (with suspension straps)

In case of exercises with straps, they can all be done in unilateral fashion for progression.

Lower body day:

Single-leg squatSissy squatNatural (assisted) hamstring raiseKneeling hip extension (same position as above exercise, only that you lower your upper body using your hips) > any other good bodyweight hip extension exercise that doesn't require a hyperextension station?Lying hip extensionSingle-leg calf raiseHanging leg-hip raisePlank, Side plank > 30/20 sec each position, 3 rotations > also done on one off the off-days

As for the sets and reps, 3 sets and about 8-12 reps for every exercise (though with progression 15 would probably still work as far as mass gaining goes?), 30 sec rest between sets. Light/moderate cardio 3x week (on the off days), 20-30 min.

Who is online

Users browsing this forum: Google [Bot], Yahoo [Bot] and 6 guests

You cannot post new topics in this forumYou cannot reply to topics in this forumYou cannot edit your posts in this forumYou cannot delete your posts in this forumYou cannot post attachments in this forum